Did you know that over 90% of the world’s cashew crop is consumed in the United States? Hi, viewers welcome to this blog post “Health Benefits of Cashews – 17 Benefits of Eating Cashews Every Day.” Produced from a tropical evergreen tree, these nuts are sweet in taste and have a creamy consistency. Raw, roasted, salted, unsalted, they are available in many forms.
There’s a myth that cashews make you put on weight and are not very healthy. But, they are actually very healthy. And in this article, we will tell you why you should be eating them every day. From lowering blood pressure, stabilizing blood sugar levels, strengthening bones, boosting brain function to reducing anemia risk, and more, watch till the end to learn about all of them.
Controls Blood Sugar Levels:
Cashews are rich in proteins and healthy monounsaturated fats which don’t spike up your blood sugar levels. They are a good snacking option for diabetics. Being low on the glycemic index, they do not raise your insulin level. They are also rich in Magnesium, which improves insulin response by lowering insulin resistance.
Having very low magnesium will result in your pancreas not secreting enough insulin to control your blood sugar. What’s your guilty pleasure sweet food that gets your sugar levels up? Tell us in the comments section!
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Boosts Heart Health:
Multiple studies have proved that cashews are full of nutrients like protein, antioxidants, fiber, vitamins, minerals, and unsaturated fatty acids. These help in providing anti-carcinogenic, anti-inflammatory, and heart-protective characteristics.
Adding to this, inflammations are also kept in check by eating regularly, the nutrients provided by these nuts. They also contain unsaturated fatty acids that help keep cholesterol levels in check. This reduces any hazards like stroke, heart disease, and heart attacks.
In addition to containing high amounts of copper, cashews are a great source of zinc. Failing to get enough zinc compromises your immune system’s functioning. This mineral is important for the development of immune system cells and the production of antioxidant enzymes.
Each 1-ounce serving of cashew provides 1.6 mg of zinc, helping you advance toward your recommended daily target of 11 mg for men and 8 mg for women. In numerous studies, boosting zinc intake has been associated with a healthier immune response. This means that it could help you fight off your next cold.
With so much pollution around, your eyes often suffer from various infections. Cashews contain a powerful antioxidant pigment called ZeaXanthin. This pigment is readily and directly absorbed by your retina.
This then forms a protective layer over it which prevents damage from harmful UV rays. Small quantities of ZeaXanthin help prevent age-related degeneration of the eyes in the elderly keeping them healthy.
Promotes Weight Loss:
In comparison to diets that exclude nuts, people who eat them on a moderate to regular basis lose weight faster. Studies show that eating cashews is not associated with higher body weight. One study showed that cashew consumers have a lower BMI than non-consumers.
Moreover, cashews are packed with Omega 3 fatty acids. That contributes to giving a boost to the metabolic process to burn excess fat. They are a great snack for those who are looking to lose weight. This is because they are nutritious and tend to keep you full for a longer time. Try to eat them raw and unsalted, so that they are beneficial for weight loss efforts.
Reduces Gallstones Risk:
There is evidence that suggests that eating cashews can reduce the incidence of gallstones in both men and women. This is because they are rich in bioactive components, particularly unsaturated fatty acids, fiber, and minerals, all of which have been known to reduce gallstone risk.
Gives You Energy:
Cashews are almost 40% fat. So, technically they are high in calories. However, the majority of these fats are healthy fatty acids. So, cashews should not be classified as unhealthy snacks.
These acids not only provide you with energy, but also positively influence your cardiovascular system, for example, by lowering cholesterol levels. Carbohydrates, on the other hand, make up about 30 percent of cashews. This is considerably more than most other types of nuts, such as hazelnuts.
Depending on the form of nutrition, this can be seen as either an advantage or disadvantage. But, since they are more likely to be long-chain carbohydrates and fibre, eating them will keep your blood sugar constant. It will also reduce the risk of weight gain in this context.
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Helps You Relax:
That cashew nuts help you relax may sound like a fairy tale, but it is true. It contains an amino acid which is a building block of serotonin, the happy hormone. It is also the precursor of the sleep hormone melatonin.
You can eat them in the evening, as melatonin will ensure a restful sleep later at night. Furthermore, cashew is rich in the mineral magnesium, which acts as a counterpart to calcium. While calcium is responsible for tensing the muscles, magnesium ensures relaxed muscles and so counteracts muscle cramps.
Improved Skin and Hair:
Cashews are rich in selenium, iron, phosphorus, zinc, and magnesium, all of which are wonderful for your skin. It is also a good source of proteins, antioxidants, and plant-based chemicals. These help in keeping your skin healthy and avoiding any wrinkles.
As it contains antioxidants, cashews promote new cells to grow to ensure that the skin’s elasticity remains intact. Applying cashew nut oil to your scalp can help in the production of a pigment known as melanin. There are also certain acids present that lend a silky finish to your hair and improve its color.
Cashews are one of the few food sources that are high in copper and magnesium, both of which are important for bone health. Together, they work to strengthen the bone mass.
Most of the magnesium in your body is stored in the bones, so its deficiency will naturally cause them to suffer. Copper plays a vital role in the formation of collagen, a protein found in bones and muscles. So, it helps in the formation and repair of bones. Copper deficiency can lead to brittle bones and a higher risk of osteoporosis.
While Cashews are great for building stronger bones, there are other ways to do it as well. To know what they are, read this article titled “How to Build Healthier Bones – 11 Simple Ways For You.” Now back to cashews health benefits.
Boosts Brain Function:
The major source of energy for the brain is glucose. However, as the organ is mostly made up of fats, it requires a steady supply of fatty acids through diet to stay active and function well. Cashew nuts contain a whole lot of dietary compounds which play a key role in enhancing the cognitive function.
Moreover, maternal intake is known to facilitate memory in the offspring. It also reduces the risk of mental health problems such as anxiety, dementia, ADHD, and depression.
To improve your brain’s function, soak a handful of cashews overnight. In the morning, drain and rinse with water. Now, add all the cashews to a blender along with 4 cups of water to make a thin solution. You can also use coconut water.
You can either add a pinch of salt to make it a salty drink or add dates to make it a little sweet. Strain all the ingredients and drink immediately. This drink also acts as a healthy milk substitute for people with lactose intolerance.
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Produces More Red Blood Cells:
Red blood cells are very important because they help transport oxygen from the lungs to your brain and other organs. Cashews are rich in copper, which helps with the metabolism of iron, the formation of RBCs, and keeping your immune system healthy and functional at all times.
Having an optimal level of RBCs in the body leads to better organ functions, reduced risk of tissue damage, and just more energy as a whole. Without RBCs, the organs start to deteriorate. Moreover, copper is an important nutrient for the body.
Without it, you can be at risk for anemia, osteoporosis, and irregular heartbeat.
Lowers High Blood Pressure:
Cashews are rich in healthy unsaturated fats and minerals like magnesium and potassium. According to a study, the consumption of cashews can reduce systolic blood pressure and increase good cholesterol without having a negative effect on body weight, glycemia, or other lipid variables.
Cashews also contain an amino acid that can help reduce blood pressure.
May Prevent Cancer:
In general, studies have shown that eating cashews regularly reduces the risk of cancer. This is due to the presence of certain antioxidants. A study found that participants who ate nuts regularly had a lower risk of developing breast cancer.
Reduces The Risk of Anemia:
Cashews are rich in both iron and copper. These minerals are essential for the proper functioning of the circulatory system. Iron deficiency is a common cause of anemia, and incorporating cashews into your daily diet can help prevent it.
They Protect Against Headaches:
In addition to promoting healthy brain function, improving blood circulation while taking care of lowering blood pressure, cashews also contain phytosterols that reduce the duration of headaches.
Hypoglycemia is a well-known trigger of migraines. And is also an effective tool in combating headaches caused by sudden changes in blood sugar.
They Maintain Healthy Gums and Protect Against Oral Bacteria:
Eating cashews helps maintain healthy gums and teeth. They also have positive effects on the oral cavity. Their chewing causes excessive saliva production, which neutralizes bacteria in the mouth.
In addition, cashews massage the gums and clean otherwise hard-to-reach areas between the teeth. Get to know more about nuts by Learning about 8 Health Benefits of Almond – Eat 4 Almonds Every Day. What is your favorite nut? Let us know in the comments section below!